Tuesday 06.13.17

Warm Up
Row 100m+ Run 100m for 5:00
-then-
Barbell warm-up

Strength
Find 1RM Clean Complex = Squat Clean + Front Squat + Jerk

MetCon 1
AMRAP in 5:00
Max reps @ 50% clean complex

MetCon 2
For time:
1,000m Odd Object Carry
Carry any odd object (KB, DB, barbell, ball) for 1000m in 5 x 200m carries)

E: 40/20
F: 50/30
P: 70/40
C: 80+/50+#

After party:
Core – 3 x max effort L-hang – keep legs at 90 degrees
CE – AMRAP 5 Minutes: Max Calories on Bike/Rower, Rest 2:00, AMRAP 5 Minutes Max Ring Muscle Ups

About Nikki

CrossFit 1525 coach/owner
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